That comp life

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Workout Of the Day:

Volume Work: 10 Minutes Pull-up (AMRAP - Reps)

Every Minute on the Minute complete the same amount of Pull-ups
10 Minutes

BoxLife Individual WOD 3 Rx

In 9 minutes complete as many rounds and reps as possible of:

6 thrusters
9 box jump overs
9 thrusters
9 box jump overs
12 thrusters
9 box jump overs

etc. adding 3 reps to the thruster every round. A round is completed at the end of the box jump overs.

Men use: 115lbs, 30" box
Women use: 80lbs, 24" box

BoxLife Individual WOD 3 Intermediate

In 9 minutes complete as many rounds and reps as possible of:

6 thrusters
9 box jump overs
9 thrusters
9 box jump overs
12 thrusters
9 box jump overs

etc. adding 3 reps to the thruster every round. A round is completed at the end of the box jump overs.

Men use: 85lbs, 24" box
Women use: 65lbs, 20" box

BoxLife Individual WOD 3 Scaled

In 9 minutes complete as many rounds and reps as possible of:

6 thrusters
9 box jump overs
9 thrusters
9 box jump overs
12 thrusters
9 box jump overs

etc. adding 3 reps to the thruster every round. A round is completed at the end of the box jump overs.

Men use: 65lbs, 24" box
Women use: 45lbs, 20" box
*Step ups are allowed

Greg KeeterComment